Gymnastic Warm Up Tabata Style 8rd (20:10) Kipping Rolling Into Pistol Squat WOD Part a 3 RD AMRAP 3:00 20/15 Cal Bike M.E : COMP & RX -Pistols INT -Squats *Rest 1:00 between rounds Straight…
Crossfit Skirmish28 October 2020
Weekly Programme at #CrossFit Skirmish
Warm Up EMOM 7 120/100m Row Test Row 1-000m ( Week 5 ) 100% effort Strength Back Squat 10 - 8 - 6 - 4 - 2 10 @65% back squat 1RM 8 @72% back…
Crossfit Skirmish26 October 2020
Stretch Barbell Mobility Gymnastic Warm Up EMOM 6 Wall Walk Up 15sec HS Hold 5sec Negative Push Down WOD COMP 3RD 800m Run 4RD of “Chief +” 1RD of Chief + 3 -…
Crossfit Skirmish25 October 2020
Warm Up 7min Moderate Pace (Machine of your choice) Strength Strict Press single heavy WOD 12 min Ascending ladder COMP 3-6-9-12-15-18..... Push Press @50/35kg C2B Cal Bike RX 2-4-6-8-10-12.... Push Press @42/27kg Pull Ups Cal Ski INT…
Crossfit Skirmish23 October 2020
Warm Up 5-10-15-20-25-30-35-40-45-50 Double Under’s WOD 21 AMRAP COMP 15 - T2B 10 - Box Jump 30/24” 15 - KB Swings 32/24kg 10 - Burpee Box Jump 30/24” RX 15 - T2B 10 - Box…
Crossfit Skirmish22 October 2020
Hey All - following the Scottish Government Announcements yesterday, there will be no group classes until Monday 2nd November. In the meantime our members are enjoying super-sized 18 sqm pods with Olympic platform, rig and…
Crossfit Skirmish22 October 2020
Snatch Warm Up Weightlifting Working on heavy single Squat Snatch WOD COMP 40 - Cal Row 20 - Squat Snatch 62/43kg 40 - Cal Row RX 40 - Cal Row 20 - Squat Snatch…
Crossfit Skirmish21 October 2020
Gymnastic Warm Up 7min :20 sec on each movements - Inch Warms - Hollow Rocks - HS Shoulder Taps Skill HS Walk ( HS Hold / HS Hold Of The Wall ) WOD 5 RD…
Crossfit Skirmish20 October 2020
Stretch & Mobility Weightlifting Working on a heavy single complex Complex Power Clean Front Squat Push Press WOD “Down to Buisness” COMP 7 Rounds For Time 14 - Cal Bike 7 - Thrusters 55/37kg 7…
Crossfit Skirmish19 October 2020
Rowing Warm Up 2:00 Moderate Pace 1:30 Fast Pace 1:00 Sprint Pace 1-000m Row ( Week 4 ) Strength 6x4 Deadlift ( 70% from last week ) WOD CrossFit Open 19.1 15min AMRAP 19-Wall Balls…
Crossfit Skirmish18 October 2020
Warm Up Med Ball Clean Scapular Pull Ups Weightlifting Establish 1 heavy clean squat / power clean WOD 3RD COMP 21 - C2B 21 - Sq.Clean @60% Rest 2:00 RX 21 - Pull…
Crossfit Skirmish16 October 2020
Stretch and Mobility Optional ( ROMWOD 12-15min ) Active Recovery EMOM 30:00 Double Tabata (:40 on / :20 off ) Minute 1: Row / Bike or Ski (Cal ) Minute 2:Russian KB Swings Minute 3:Air…
Crossfit Skirmish15 October 2020
Warm Up 14 Reps on each movement for 7min : Hollow Rocks Scapular Pull Ups Jumping Lunges Conditioning AMRAP 27min 27 - Cal Row 24 - T2B 21 - D.B OH Lunges 18 -…
Crossfit Skirmish14 October 2020
Warm Up “Tabata” Air Squats Push Ups WOD ”Karen + Randy” For Time : Complete Karen , every time you break Start on Randy .Finish both workout Karen -150 Wall Ball F.T Randy -75 Power…
Crossfit Skirmish13 October 2020
Stretch & Squat Mobility Strength “Back Squat” 5-4-3-2-1 WOD COMP 21-18-15-12-9-6-3 Back Squat @60% from today’s 1 Burpee to the pull up bar RX 21-18-15-12-9-6 Back Squat @50% from today’s 1 Burpee to the pull…
Crossfit Skirmish12 October 2020
Warm Up Shuttle Sprints 5 x ( 7m x 8 ) 60% -70% effort Row 1000m ( Week 3 ) 100% effort WOD 21:00 min AMRAP 200m Row 10 Left Arm DB Hang Clean and…
Crossfit Skirmish11 October 2020
Warm Up 5 Min Row 1:30 Slow / 2:00 Moderate / 1:30 Slow Strength Deadlift 5-4-3-2-1 WOD 3 Rounds 21 - Deadlift 15 - T2B 75 - D.U COMP 100/70kg RX 80/55kg INT 60/40kg / K2E…
Crossfit Skirmish9 October 2020
Warm Up Part A Jumping Lunges / Burpee Part B Scapular Pull Ups / Row Intervals WOD Part A Comp 30-27-24-21-15-9 Cal Row 2 Rounds of Cindy ( after each cal set ) RX 27-24-21-15-9 Cal Row…
Crossfit Skirmish8 October 2020
Stretch & Mobility Barbel Warm Up AMRAP 6 5 Deadlift 5 Power Clean 5 Front Squat 5 Strict Press 5 Push Press WOD “ Macho Man “ ( week 1 ) 3 x EMOM 6…
Crossfit Skirmish7 October 2020
Dynamic Running Warm Up Skill Double Under’s Running Conditioning 1000m Run -100 Double Under’s 800m Run -100 Double Under’s 600m Run -100 Double Under’s 400m Run -100 Double Under’s 200m Run -100 Double Under’s COMP (with…
Crossfit Skirmish6 October 2020
Warm Up 7min 10-DB Box Step Ups 10-DB Deadlift WOD 8 rounds 3:00 AMRAP 15-DB Power Snatch M.E Burpees Over The Box Rest 2:00 COMP 25/17kg 30/24” RX 22/15kg 24/20” INT 15/10kg Burpee over DB
Crossfit Skirmish5 October 2020
Warm Up Row 3x 20sec Fast 30sec Slow Test ( Week 2 ) 1-000m Row PARTNER WOD AMRAP 24Min ” Jackie “ 1-000m Row 50 -Thrusters 30 -Pull Ups COMP 30/25 / C2P RX 20/15…
Crossfit Skirmish4 October 2020
